WODs Week of 11/21

November 22, 2016

Monday:               

Focus:   Deadlift  7 x 3 @ 75-85%  (25-30min)
 **Have athletes increase weight from 3 weeks prior

 

WOD:  3 Rounds for Time:
400m Run
20 WallBall 20/14  (L2&L1 – 14/10)
5 Deadlifts  275/195   (L2-225/155   L1-135/95)

Score:    Weight / Time

 

 

Tuesday:              

Focus:   Snatch Balance 5 x 3   20-25min)
  **Have athletes warm up to 50% of their 1 RM Snatch then 5 working sets increasing weight
**Focus on speed under the bar and active shoulders (Not weight)

 

 WOD:     Open Workout 13.1 – 17min AMRAP
40 Burpees
30 Snatches  75/45   (L2-65/45   L1-45/35)
30 Burpees
30 Snatches  135/75   (L2-95/65   L1-65/45)
20 Burpees
30 Snatches  165/100  (L2-115/85   L1-75-55)
10 Burpees
As many Snatches as possible at 210/120  (L2-145/105   L1-95/65)

**Any snatch power or squat are allowed
** Setup position with empty bar: If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.

Score:    Reps

 

 

Wednesday:      

Focus:   Squat Cleans      2 x 3 @ 65% (30min)
2 x 3 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%
**Athletes can drop from the top but no more than 3-5sec between reps

 

WOD:     9min AMRAP
1 Thruster 165/115   (L2-135/95   L1-95/65)
3 MU’s Ring or Bar   (L2-C2B   L1-Pull-ups/Banded/Jumping/Ring Rows)
5 HSPU’s   (L2- 2Abmats   L1-Hand Release Pushups)
7 T2B   (L2-KAHAP   L1-V-ups)

Score:    Weight / Rounds and Reps

 

 

Thursday:            

Focus:   **Closed for Thanksgiving**

WOD:    

Score:   

 

 

Friday:                   

Focus:   1 Push Jerk + 2 Split Jerks (25min)
 **Warm up to 70% of push jerk
 **7 sets to find heaviest complex

 

 

 WOD:     3 Rounds for Time:
200m Run
15 KB swings  70/53   (L2-53/35   L1-35/20)
30 Sit-ups
200m Run
10 Goblet Squats
20 V-ups

Score:    Weight / Time

 

 

Saturday:    

Coach Kevin WOD

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Recent Posts

January 27, 2019

December 6, 2018

December 5, 2018

December 4, 2018

December 3, 2018

July 6, 2018

July 6, 2018

July 3, 2018

Please reload

Archive
Please reload

Search By Tags

I'm busy working on my blog posts. Watch this space!

Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square